15 mile run/ gym

Marcy: gym in the morning - 40 min cardio/ 10 min lifting

Bob: This was my longest run ever today - ran from the house, down Delridge Way, along Alki, beach drive, through lincoln park, past Coleman pool, past south playground, and met Marcy and Sadie at the northern playground. Perfect temp between 50 and 55 degrees. A strong headwind along alki. Looks like the best spot to windsurf on a sw - s wind would be the sw corner of alki. Dont know why I went to Loman park in the past when I could have driven 5 more minutes to here?

15.2 miles in 2h17:24, 9:03 min/ mile average. Average HR was 153 bpm. I didnt really run by HR, just tried to stay around 9 min miles so I wouldnt be running all day. HR seemed to be about 150~155 for most of the run. Seemed really comfortable. Chirunning focuses: with 2 hrs I think I went through them all. Mainly to relax lower legs and ankles.

run/ gym

Marcy: ran 3.2 mile short loop w/ add on. it was still dark out.

Bob: gym 15 min lifting before work (legs/ shoulders/ triceps/ abs). Ran 4 miles at lunch, 38:55, 9:40 min/ mile, heart rate = 137 bpm average. Chirunning focus = relax lower legs, posture.

run at lunch

Bob: ran north from work, 7.2 miles, 1h10:18, 9:46 min/ mile pace, average hr 144. this is week 7 of the lower heart rate training, and I have seen pretty good improvements. The essentially same run as today was done 10/15 at 9:58 min/ mile, with HR of 147.

Now it is much easier to keek HR <150 bpm even on uphills (going slower of course). Next week will add some 160 bpm miles to one of the 7 miles runs.

run at lunch

Bob: gym in the morning - 10 min cardio/ 10 min lifting (legs/shoulders/ triceps/ abs).


Ran 4.5 miles at lunch, 43:16, 9:36 min/ mile, average hr 137.


I had been experiencing high readings (upto 220 bpm while running SLOW, downhill) on heart rate monitor for 1st 10 min of run or so, and I believe I found the problem. By adjusting the placement of monitor more over solar plexus, the HR is much more realistic --> much lower for the first mile or so.

Marcy: ran oh-so-flat 5.5 miles pushing Sadie.

marcy's weekend 10/27~10/28

Marcy: 10/27/07 gym: 40 min cardio, 10 min lifting
10/28/07: ran to lincoln park --> 9 miles, 9:45 min/ mile pace. average hr 138.

summary 10/24 to 10/30

Bob:The was the week of 10/24 to 10/30. Averaged 34 miles per week between 10/17 and 10/30. Also wanted to try to format tables in HMTL...I think they worked ok. Would be nice to be able to cut and paste from excel.

Bob's running log Date Description Distance Time Pace Average HR gym cardio gym lifting 10/24/2007 lunch 7.2 71 9.86 144 15 10 10/25/2007 off 10/26/2007 lunch 6.25 61.32 9.81 142 0 0 10/27/2007 trail 8.8 105.29 11.96 142 10/28/2007 oh so flat 6.65 68.52 10.30 146 10/29/2007 todd's 7.85 77.6 9.89 143 10 10 10/30/2007 lunch- south 4.5 43.25 9.61 137 10 10 Weekly total: 41.25